Comparing Nutrients in 14 ounces Almonds VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Almonds	Frozen Loganberries	Recommended Dietary Allowance
Energy	79.2% 2298kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	42% 30.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.6% 0.44g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	55.4% 21g	38g per day for Men 19-50 years
Protein	150% 84g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	67.5% 60.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Loganberries	Recommended Dietary Allowance
Calcium	107% 1068mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	51.6% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	215% 4.95mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.08% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Frozen Loganberries:

• Almonds have 4.1 times more Vitamin B1, 33.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 29.5 times more Vitamin E than Frozen Loganberries.
• While Frozen Loganberries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Frozen Loganberries:

• Almonds have 10.3 times more Calcium, 8.8 times more Copper, 5.8 times more Iron, 12.9 times more Magnesium, 1.7 times more Manganese, 18.5 times more Phosphorus, 5.1 times more Potassium, 20.5 times more Selenium and 9.2 times more Zinc than Frozen Loganberries.
• While Frozen Loganberries contain 19.2 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 10.5 times more Energy, 161.1 times more Fat, 345.6 times more Saturated Fat, 105.3 times more Omega 6, 1.7 times more Carbohydrate, 2.4 times more Fiber and 13.9 times more Protein than Frozen Loganberries.
• While Frozen Loganberries contain 19.7 times more Omega 3 and 1.8 times more Sugars than Almonds.
• Both Almonds as well as Frozen Loganberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.